Category Archives: Health & Fitness

Could you be an Olympic champion? Here’s how to do it.

Posted on August 1, 2016 | 2 comments

The Olympics are an excellent opportunity to see some of the world’s fittest athletes in action. Endurance events like the marathon, power events like sprints, team sports like soccer or basketball, and exhibitions of individual skill in gymnastics all highlight the dedication and training of these elite athletes. You may wonder what it takes to become an Olympic champion. In my Health & Fitness column in the Aiken Standard this week that the answer is a combination of focused, intense training and some good luck.

Olympic rings

First, the training. The key to performance in long-duration events like distance running, cycling, swimming, and rowing is for the muscle to contract repeatedly and forcefully without fatigue. In order to do so, the muscle must have a steady supply of oxygen and nutrients (primarily fats and carbohydrates). These nutrients are delivered through the blood which is pumped to the muscle by the heart. The muscle takes up and uses these nutrients to produce ATP, the form of energy used by the muscle.

After months and years of endurance training the heart gets bigger and blood volume expands, resulting in the ejection of more blood to the muscle. Within the muscle there is an increase in the number of capillaries, the small blood vessels that deliver blood to the muscle, and mitochondria, the part of the cell that produces most of the ATP. Together, these adaptations allow the muscle to produce more ATP without fatigue, permitting the athlete to sustain a higher intensity (running speed, for example) for a longer time without fatigue. These adaptations are consistent with a change in muscle fiber type from fast (type IIx) to slow (type I and IIa) fibers, which are rich in capillaries and mitochondria, making them resistant to fatigue.

These adaptations occur to some extent in everyone who participates in regular exercise. Olympic-level athletes who train for years or decades can maximize these changes. But is training alone sufficient for Olympic-level performance? Could anyone who trains enough make it to the Olympics? The answer is no, because there is another important factor in athletic performance—luck. Luck refers genetics, which play an important role in performance. As much as 50% of performance in some events is attributed to genetics. Elite endurance athletes were fortunate to be born to parents who bestowed them with large hearts and muscle that was composed of a high percentage of slow fibers (the average person has about 50% slow fibers). Of course, years of training amplifies these attributes to result in a large, strong heart that can pump lots of blood to muscle that is made up of slow, fatigue-resistant fibers.

Genetics and training are the two major factors that lead to success in every other Olympic event, too. Sprinters and other power athletes have more fast (IIx) muscle fibers to generate high levels of force for a short duration. Genetics can provide a foundation of more fast fibers, upon which specialized training can build. Other events require a certain body type for optimal performance, which can be seen in female gymnasts (petite but strong) and swimmers (Michael Phelps’ arm span, for example). And beyond the physiological adaptations, years of training builds skill, technique, and mental focus that is essential for competition.

It is too late for most of us to become Olympic champions. But we can all experience many of the same benefits of training as Olympic athletes. And we can certainly appreciate the training, dedication, and good luck that the athletes bring to the games.

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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Can supplements replace a healthy diet?

Posted on July 25, 2016 | Leave a comment

It’s no secret that eating lots of fruits, vegetables, whole grains, and lean protein sources such as fish, soy, and legumes (beans) is good for you. In addition to providing carbohydrates, protein, and healthy fats, these foods are rich in vitamins, minerals, and fiber.

For example, Vitamins A and C act as antioxidants, reducing cellular damage from free radicals that may lead to heart disease and some cancers. Calcium, a mineral primarily found in dairy products, is important for bone health. Fiber in fruits, vegetables, and whole grains is important for digestive health and lowering blood cholesterol.

In addition to the foods we eat, we can also get these nutrients from supplements. In fact, many of us probably take vitamin and mineral supplements already. But does taking supplements mean that you don’t have to eat a variety of healthy foods? The answer is no! In my Health & Fitness column in the Aiken Standard this week I provide several reasons why replacing healthy foods with supplements is not recommended.

supplement pills

First, foods contain components beyond the nutrient you wish to supplement. For example, citrus fruits are high in vitamin C, as well as other vitamins, minerals, and fiber. Taking a vitamin C supplement instead of eating an orange means that you will miss out on those other nutrients.

Second, replacing foods with supplements may lead to making less healthy food choices. For example, you may not eat as many fruits, vegetables, or whole grains if you are getting adequate fiber through supplements or other fiber-fortified foods.

The best sources of fiber in the diet are fruits, vegetables, legumes, and whole grains; meat, dairy, and refined grains contain little fiber. You can also get fiber from supplements, which can be added to foods and beverages, and fiber-fortified foods, in which fiber is added to foods that typically wouldn’t contain fiber.

But the health benefits are greater if you get fiber through healthy foods. For breakfast you could eat a healthy whole grain cereal or you could eat a chocolate chip granola bar that is fortified with fiber. Both contain fiber, but the granola bar has a lot more sugar, making it the less healthy choice.

Another example is fish and fish oil supplements. Many fish contain high levels of a type of fat called omega-3 fatty acids. These healthy fats improve blood lipids, lower inflammation, and reduce blood clotting, leading to a lower risk of heart attack and stroke. For this reason, eating at least two servings of fish per week, especially including salmon, mackerel, and tuna, is recommended.

You could also get these healthy fats by taking fish oil or other omega-3 fatty acid supplements. However, the health benefits of this approach are not as great as actually eating fish. In fact, most of the research showing benefits of fish oils involved studying people actually eating fish; the results for fish oil supplements are less consistent. It appears that you simply don’t get the same benefit from taking a fish oil supplement as you do from eating certain types of fish.

(You can find a good low-sci explanation of this research here: Source: Fish Oil Is Hugely Popular—But Should You Take It? | TIME)

The bottom line is that a healthy diet consisting of fruits, vegetables, whole grains, and fish and other lean protein sources is the best way to get the essential nutrients you need. There is no harm in taking a multivitamin/multimineral supplement to make up for inadequacies in your diet, but you shouldn’t replace healthy foods with supplements.

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

 

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Stay cool and get fit by going for a swim

Posted on July 18, 2016 | Leave a comment

It’s hot! Whether you are swimming laps or splashing in a lake, swimming is a great way to stay cool. Swimming is also an excellent exercise for improving your fitness and helping with weight loss.

This is the topic of my Health & Fitness column in the Aiken Standard this week. You can also find more information about the fitness and health benefits of swimming from something I wrote previously.

Swimmer

There is nothing that feels better on a hot summer day than going for a swim. But beyond being a fun way to cool down, swimming is a great way to get in shape. Swimming is also an excellent exercise for injury rehabilitation or for people with certain conditions like arthritis.

The fitness benefits of swimming are well established. Since swimming is a whole-body exercise it uses all of your major muscle groups, building strength, endurance, and aerobic fitness. Highly trained swimmers have VO2max values, considered the best measure of aerobic fitness, that are similar to runners and cyclists. If you have doubts about the fitness benefits of swimming, think about how muscular and lean Olympic swimmers are.

Depending on the stroke and speed, swimming ranges between 5 to 10 METs. (METs are units used to measure the intensity of activity; one MET is equivalent to sitting at rest) For example, doing the backstroke at a moderate speed is about 5 METs while swimming laps freestyle with vigorous effort is about 10 METs.

This range is similar to walking at 4 mph up to jogging at a 9 minute per mile pace. What if you are just spending time in the pool or lake rather than swimming laps? Swimming leisurely is 6 METs, still a decent workout.

Swimming is a great way to burn calories, too. Even at a moderate pace, swimming laps for 30 minutes can burn over 200 calories. The exact energy expenditure depends on the stroke (butterfly is highest, backstroke is lowest) and the speed, but for most people swimming will burn as many calories as spending the same amount of time exercising on land.

There are two major reasons for this. First, water is more dense than air, so you need to expend more energy to move your body through the water. Second, swimming is a whole-body exercise which requires more muscle activity compared to walking or jogging which mostly involve the legs.

You may be surprised to learn that novice swimmers expend more energy per lap than elite swimmers. For example, one study showed that competitive swimmers expend only 280 calories to swim a mile, while less experienced swimmers burn about 440 calories to cover the same distance. The reason for this is that experienced swimmers are more efficient, so they expend less energy.

Aquatic exercise is popular for both therapeutic and fitness purposes, especially for people who don’t tolerate exercise on land well. When you are submerged up to your waist, 50% of your weight is supported; when you are up to your chest, about 75% is supported. This reduces the impact of exercise in the water, perfect for people who have arthritis, osteoporosis, severe obesity, or who are recovering from injuries.

Exercise in the water doesn’t have to mean swimming laps. Water aerobics, aqua walking or jogging, and resistance training using foam “weights” or webbed gloves offer safe ways to increase strength and endurance for almost everyone. Most fitness facilities that have a pool offer group aquatic exercise classes and you can find instructions online for exercises that you can do in your own pool.

The hot summer weather makes swimming and other water exercise appealing. But even if you don’t use the time for exercise, spending time playing in the pool or lake can still burn as many calories as going for a walk and is a great way to have fun and cool down!

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Should you go organic?

Posted on July 11, 2016 | Leave a comment

Organic food, including produce, milk, and meat, are becoming more popular among consumers each year. In fact, sales of organic foods now account for over $40 billion per year and further growth is expected. There are many reasons to account for this increase, including potential health benefits and environmental impact. Despite the popularity of organic foods, there is little evidence that eating organic has significant health benefits. But organic foods may still be a good choice for you and your family. This is the topic of my Health & Fitness column in the Aiken Standard  this week.

Good food display

A review of over 200 studies of organic foods published in 2012 suggests that organic produce, milk, and meat are not necessarily healthier. This study received a great deal publicity, much of it critical of the conclusions of the report. There are some studies that show that organic fruits and vegetables contain higher levels of vitamins and antioxidants, but this finding is not consistent. Organically produced milk and meat may have higher level of omega-3 fats, which are associated with heart health.

These differences may not be completely attributable to organic farming techniques. The higher vitamin content in some fruits and vegetables may be due to ripeness, since organic produce might be more likely to be picked at peak ripeness than conventional fruits and vegetables. This is not always the case, though, since some organic food is shipped a great distance—literally halfway around the world in some cases—meaning it was picked before it was ripe. The elevated omega-3 fats in organic milk and meat may be due to the fact that most of these cows get more time to graze on grass than cows on conventional farms that eat more grain.

The American Academy of Pediatrics issued a report on organic foods for children which presents a balanced review of organic foods and sensible advice for adults and children. After reviewing the research, they concluded that there is no direct evidence that consuming organic food improves health or lowers the risk for disease. But they do note that organic foods, with lower pesticide levels, may be a smart choice for children who are more likely to be harmed by chemical exposures.

The take-home message is that organic foods are at least as healthy as conventional foods. But there are other reasons why you may choose to buy organic beyond the potential health benefits. Organic farming may be better for the environment due to reduced water contamination by pesticide run-off and healthier soil. Pesticide application also poses potential risks for farm workers. Additionally, there are issues of animal welfare that some consider important. Many people also feel that organic farming is more traditional and the way food “should be” produced.

Given that this information about organic food, what should you do? First, eat fruits and vegetables in abundance, whether they are organic or not. There is substantial evidence that fruit and vegetable consumption is essential for good health. The same is true for whole grains and lean meat. Second, given that organic foods tend to be more expensive, be selective about what you buy, such as organic versions of foods that tend to be higher in pesticides (you can find lists of the “dirty dozen” and the “clean fifteen” online). Wash all produce before you eat it whether it is organic or not. Finally, make sure your food choices, organic or otherwise, are part of a lifestyle that includes a healthy diet and regular physical activity.

 

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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How to survive an alien invasion. And other more likely threats to your health.

Posted on July 4, 2016 | 1 comment

The film Independence Day: Resurgence, the sequel to the 1996 film, opened in theaters last week. The movie is about an alien attack that threatens to destroy the earth. The film has all the makings of a summer blockbuster and will certainly have people talking about alien invaders. It may even prompt some to prepare for an alien attack. This is the topic of my Health & Fitness column in the Aiken Standard this week.

Alien invasion

All evidence suggests that an alien invasion is highly unlikely. Just in case, though, the Centers for Disease Control and Prevention (CDC) Office of Public Health Preparedness and Response has provided advice for surviving a host of disasters that are common in Hollywood blockbusters, including an alien attack. The intention is that preparing for epic disasters also means that you will be prepared for more realistic natural and man-made catastrophes.

I would like to share some health and fitness-related steps you can take to help you survive an alien invasion as well as other more likely threats to your health. After all, you are far more likely to suffer a heart attack than an alien attack, but it makes sense to prepare for both.

The first thing that is clear is that you need to be physically fit to escape or fight alien invaders. Roads and other transportation infrastructure tends to get destroyed in an extraterrestrial strike, so you may have to travel on foot and carry a heavy load of supplies, likely over long distances.

Building speed and endurance through prolonged aerobic exercise and high-intensity interval training can give you an advantage. Developing muscular strength through resistance training would certainly help, too. A comprehensive fitness program at a gym or at home can help you achieve these goals. Even going for a brisk walk everyday will help.

What you eat now can also help you prepare for the aftermath of an alien assault. Both running away from alien attackers and walking for days to a safer place requires that you have adequate stores of carbohydrate and fat. A high carbohydrate diet will increase your storage of muscle and liver glycogen, the primary fuels used for intense exercise so you will have more energy available to sprint and run.

Don’t overeat, though. Maintaining a healthy body weight is beneficial, too. The heavier you are, the more weight you have to carry in your escape, which is likely to slow you down.

Even though the possibility of an extraterrestrial apocalypse is remote, preparing now makes sense. Just as the CDC recommends that you be prepared for aliens in an effort to make sure you are ready for other more likely disaster scenarios, getting in shape to fight or flee attacking aliens also increases your chances of surviving more probable health threats.

Regular aerobic and strength exercise, maintaining a healthy body weight, and eating a healthy diet are the best ways by which you can reduce your risk of a host of health problems. The benefits of these healthy habits include a lower risk of heart disease, stroke, and some cancers along with prevention and treatment of high blood pressure, high cholesterol, and diabetes. These are exactly the type of risks you should be preparing for.

So, as you watch Independence Day: Resurgence think about what you can be doing now to prepare for both an alien invasion and more realistic threats to your health. Visit the CDC website to learn how to prepare for Hollywood-sized disaster scenarios as well as credible information about exercise, nutrition, and health. Then, get started on getting yourself in shape—the aliens will probably attack without warning!

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

 

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What’s in your grocery cart?

Posted on June 20, 2016 | Leave a comment

The next time you go grocery shopping, take a look at what is in your cart. Since the first step toward a healthy diet is buying nutritious food, what you put in your cart says a lot about what you and your family are eating. Most of us know that eating out increases the chance that we will consume too many calories and too much fat, sugar, and salt. For this reason, shopping for groceries and eating meals at home can lead to a healthier diet, as long you are buying healthy food to begin with. Your shopping cart, what’s in it—and what’s not in it— is the topic of my Health & Fitness column in the Aiken Standard this week.

grocery cart

If you are like the typical American, your grocery cart falls short of recommendations for good health. In fact, according to a USDA report, food purchases have less than a 60% adherence with current dietary recommendations. The report also shows that people who live in the Northeast and West tend to make healthier choices than people living in the South and Midwest, where obesity is more common.

This report also reveals that we are purchasing almost the opposite of what is recommended. People bought four times as much refined grains as recommended but only one-quarter of the recommended whole grains. Our carts are missing fresh vegetables and fruits but contain too many processed frozen foods. We buy less fish and poultry and more red meat than we should. And, finally, we bring home far more beverages and foods containing added sugars than is recommended.

What we should be buying (but aren’t):

What we should eat

What we are buying (but shouldn’t):

What we do eat

The contents of our shopping carts closely mirrors the typical American diet, suggesting that we eat what we buy. A diet high in refined grains, red meat, and added sugars and low in whole grains, fruits, vegetables, and lean sources of protein is linked to obesity, heart disease, and some cancers. Shopping habits can have a big impact on health, so changing what we buy can be beneficial.

The good news is that there are a few simple steps you can take to improve the healthfulness of your grocery purchases. First, plan your meals before you go shopping, make a list, and stick to it. Impulse purchases, the things we see and just can’t pass by, are likely to be unhealthy foods. Second, shop the perimeter of the store. This is where you find most of the fruits, vegetables, dairy, and meat. The interior aisles contain primarily packaged and processed foods that tend to be high in sugar, salt, and fat. Third, buy fresh fruits and vegetables when you can. Frozen vegetables are a good alternative, too. Be careful with canned vegetables which can be high in salt and fruit juices which may contain added sugars.

Of course, this is easier said than done. Grocery stores are designed to get you to buy more of the most profitable foods, from the floor plan to the displays and placement of the food items. You have to be vigilant to avoid temptation and make good choices, but you don’t have to be perfect. Even relatively small purchasing changes can improve your diet and your health. Try buying more fresh vegetables this week and focus on whole grains next week. Over time, you will find that your cart will be filled with healthier foods for you and your family.

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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The heat is on! How to safely enjoy outdoor summer activities.

Posted on June 13, 2016 | Leave a comment

It’s that time of year again: school is out and the temperature and humidity are up. Since summer is officially underway it is a good time to revisit some common sense guidelines to make exercise, work, and play outdoors in the summer heat safe and enjoyable for your entire family. This is the topic of my Health & Fitness column of the Aiken Standard this week.

Water fight

Drink plenty of fluids

When it’s hot you have to sweat to lose heat and maintain your body temperature. High humidity makes sweating less effective, so you sweat even more. Losing lots of water through sweating can lead to dehydration. At the very least, you probably will feel fatigued but in more severe cases dizziness, low blood pressure, and fainting can occur.

For this reason it is important to drink plenty of fluids before, during and after your outdoor activity. As a general rule, a cup (8 oz.) of water every 15 minutes is sufficient for most people. Thirst is a good indicator of fluid needs, but you should take frequent breaks to rehydrate. You can see how dehydrated you are by weighing yourself before and after outdoor exercise. Every pound you lose is equivalent to 16 oz. of water you need to replace.

Make sure to remind kids to take breaks since they can get so busy playing that they forget. Water, juice, sports drinks, and other soft drinks are equally effective, so pick something you and your kids will drink.

Take breaks

The longer you are active the hotter you will get and you may feel more fatigued because of the heat. Taking frequent breaks will give you a chance to rest, cool down, and get something to drink.

Seek out shade

Being in the sun means that you will feel even hotter because you gain heat from the sun’s rays. Spending as much time as you can in the shade will help you stay cool. While this isn’t always practical for all activities, look for shady spots to take breaks.

Keep in mind that shady areas at will change throughout the day, so plan your trip to the park accordingly. Also be aware that direct sunlight can make outdoor surfaces, like playground equipment, very hot. This is another reason to find shady areas to play.

 

Pick cool clothes

Lighter colored clothing will reduce heat gain from the sun. Synthetic fabrics that wick sweat from the skin can help keep you feel cooler, too. And having more skin exposed will allow you to lose more heat.

Wear sunscreen

Sun exposure is the leading cause of skin cancer. Always use a broad-spectrum (both UVA and UVB rays) sunscreen and apply—and reapply—it according to the instructions. You should also protect your eyes by wearing a hat or sunglasses.

Avoid the hottest times of the day

Try to plan your outdoor activity in the morning or evening to avoid the hottest times of the day. Keep in mind that the highest temperatures often occur in the late afternoon or early evening, so right after work may not be the best time for outdoor activities. Early in the morning is probably the best time since it tends to be cooler and less humid.

You may not be able to plan all of your activities in the shade or when it is cooler. This is especially true for people who work outdoors. In these cases, drinking plenty of fluids and taking frequent breaks is particularly important. By taking the right precautions, though, you can still enjoy your favorite outdoor activities all summer long.

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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Traveling this summer? Go for a walk while you fly!

Posted on June 6, 2016 | 1 comment

If you travel for work or have vacation plans this summer, that may mean spending time on planes and in airports. It usually also means a lot of sitting. But it doesn’t have to. In fact, you can easily find ways to include physical activity in your air travel plans. This is the topic of my Health & Fitness column in the Aiken Standard this week.

walking in airport

Airports, especially large airports, are built for walking. If time permits, you can easily walk long distances while you wait for your flight. Even if the airport has a train or other transportation between terminals, there is almost always a way to walk. If you have enough time, you can take a walk around the entire airport, giving you an active way to pass the time. You can always get at least a few minutes of activity by taking a short walk rather than sitting in the gate area waiting for your flight to board.

While airports are not designed with exercise in mind, some do encourage walking by posting information about distances between terminals. Passageways that showcase art, shopping, or other information make walking through the airport a more pleasant experience. Some airports even have dedicated spaces for exercise and a few have added yoga rooms for travelers to use. If you are travelling with children, many airports have areas that allow kids to move and play.

Prolonged sitting has health consequences, whether it is done at home, work, or on a plane. There has been some concern about the development on blood clots in the veins in the legs as a result of sitting still on long flights. This condition is commonly called “economy class syndrome,” since the tight seating makes it challenging to move around. While the risk of blood clots appears to be low for most people, this concern has made people aware of the importance of moving during flight.

Breaking up sitting, even for short amounts of time, is beneficial. On the plane you can usually get out of your seat and stand up, stretch, and walk around a bit. This is easier if you book an aisle seat. If not, your seat mates will need to stand up to let you out. Far from being an inconvenience, though, they should thank you for giving them a short break from sitting. While you are seated you can do leg exercises, too. The safety information card at your seat likely has suggestions, but even moving your legs and feet can improve circulation and make you feel better.

The American College of Sports Medicine has a task force on Healthy Air Travel with the mission to educate travelers and airport administrators about ways to encourage activity among travelers. Over time this should lead to more amenities and greater promotion of walking and other activity at airports. In the meantime, here are a few simple steps you can take to take advantage of opportunities to move while you travel:

  • Book an aisle seat so it is easier for you to get up and out of your seat during your flight
  • Walk rather than using motorized transportation and walkways in airports
  • Check the airport website to find places to walk and other amenities (like a yoga room or play area for kids)
  • Wear comfortable shoes—you will be doing a lot of walking!

 

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
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 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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Sports Science in the News: The 2-hour marathon

Posted on May 30, 2016 | 1 comment

There was a great article in the New York Times recently about a sports scientist who is on a quest to train a runner to complete a marathon in under two hours. Even though the world record right now is just under 2 hours and 3 minutes, a sub two-hour marathon is a bit like the four-minute mile once was—many people think it is impossible (or at least not likely to happen anytime soon). What I appreciated about the article was the way it explained some key concepts in exercise physiology. Since I am preparing to teach my summer Exercise Physiology course in June, I thought this was particularly relevant and worth sharing in my Health & Fitness column in the Aiken Standard this week.

Marathon feet

First, let’s put a two-hour marathon in perspective. To do it would require sustaining a running speed of over 13 miles per hour for two hours! Most runners I know would be hard pressed to complete the 285 yards at that pace…forget about the 26 miles that come first. It is also more than twice as fast as the average marathon time of over 4 hours. If you are brave you can see how fast this is yourself by getting on a treadmill and cranking the speed up to 13 miles per hour. Hang on, though, because you won’t last long!

The article mentions the training method known as “live high, train low.” This technique involves athletes spending time at high elevations but doing much of their training at sea level. This works because the key to endurance performances like a marathon is getting as much oxygen as possible to the muscles to use to produce energy. Living at high altitude causes the body to produce more red blood cells, increasing oxygen delivery to the muscles. But because there is less oxygen in the air at altitude, athletes can’t train as hard, which may offset the gains in red blood cells. Because of the lower training intensity, which is essentially doing less work, some athletes realize little benefit from this technique. So, a perfect solution is to live (or spend lots of time) high, but train low to maximize the benefits of both altitude and intense training.

The article also mentions another interesting phenomenon related to oxygen delivery to the muscle. As the heart pumps blood to the muscles it also sends blood returning from the muscles to the lungs to pick up oxygen from the air we breathe. As the red blood cells pass by the air sacs of the lungs (the alveoli), oxygen molecules bind so that the blood is fully saturated with oxygen before it is pumped back to the muscles. But the harder the heart beats during exercise the faster the blood flows. In some elite athletes, the blood flows so fast that the red blood cells don’t have enough time to pick up enough oxygen. This can reduce oxygen delivery to the muscles and impair performance in these athletes. (Fortunately, it isn’t a problem for the rest of us)

Admittedly, I am a bit of a physiology geek, so this is fascinating to me. If you are curious about exercise physiology and sports performance, check out the New York Times article from May 11—it’s a sneak peek into the world of sports science. The article also touches on nutrition, especially carbohydrates, biomechanics, temperature regulation, and training as important factors in reducing marathon times. All of these are topics that I cover in my Exercise Physiology course, too. And in case any of my students are reading this—yes, it will be on the exam!

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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Exercise and cancer prevention and treatment.

Posted on May 23, 2016 | Leave a comment

Exercise has broad and significant health benefits, making it among the most important healthy behaviors you can adopt. These benefits include improved muscular strength and endurance, stronger bones, and better cardiovascular system function. Exercise is also essential for maintaining a healthier body weight and body composition and improving metabolic health through blood glucose and lipid regulation.

But exercise causes changes at the cellular and hormonal levels that have even broader effects. Among these is a reduction in inflammation, which has long been linked to a lower risk of heart attack. Accumulating research suggests that reduced inflammation and improved immune system function may be an important way in which exercise reduces the risk of cancer. The role of exercise in cancer prevention and treatment is the topic of my Health & Fitness column in the Aiken Standard this week.

cancer exercise group

While we typically associate the immune system with communicable diseases like cold or flu, our immune system plays an important role in the body’s defense against cancer. Conditions like obesity, poor nutrition, and a sedentary lifestyle can promote chronic inflammation. Among other negative effects, inflammation can interfere with the normal functioning of the immune system. This impairs your cells’ natural cancer-fighting capacity, making it more likely that cancer will develop and spread. Exercise can reverse the immune system damage caused by chronic inflammation, reducing the risk of cancer development and progression as well as making it less likely you will become sick from a cold or flu.

The idea that exercise can reduce the risk of cancer isn’t new. I have written previously about the fact that regular physical activity can lower breast cancer risk by as much as 30%, improve survival, and reduce the risk of recurrence. A recent study confirms that high levels of physical activity can significantly lower the risk of breast cancer along with many other common types including colon, bladder, lung, kidney, and endometrial cancers.

In addition to helping reduce the risk of cancer development and recurrence, regular exercise can help you handle cancer treatment better. To be sure, cancer treatment can lead to extreme physical consequences including losses in weight, muscle mass, strength, and endurance. At least some of this is due to more time resting and less time being active, the effects of which occur within days and get worse over time.

You may have noticed this as weakness and fatigue after spending a few days in bed with the flu. Muscle strength declines at a rate of over 1% per day of bed rest, and can be 50% lower following as little as three weeks. That reduction in strength could limit a person who was already deconditioned to a point where he or she would have difficulty completing the most basic activities of daily living. Bed rest can also reduce bone density, exposing patients to a greater risk of fracture.

The fitter you are when you begin treatment, the fitter you will be at the end because you have “saved” more strength and endurance in your fitness bank. You simply have more you can lose before you get to a point at which you can’t complete your normal activities. In fact, maintaining physical activity is a key component of cancer treatment. And post-cancer exercise programs are becoming more common as a way to help women recover from cancer treatment and rebuild strength, endurance, and feelings of wellbeing.

The best approach is to be active now to reduce your risk of cancer (and many other chronic diseases) and build strong muscles and bones to help you successfully handle any cancer treatment or periods of other illness you may encounter later.

Nutrition, exercise, and health information can be confusing. 
But it doesn't have to be that way.
What can I help you with?
 drbrianparr@gmail.com | http://twitter.com/drbrianparr

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